Cheesy Creamy Bean Dip

non-veg diabetes Gluten Free | Low GI Low Carb  | Grain Free 

Serves: 4-5

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INGREDIENT QUANTITY GLYCEMIC INDEX LEVEL
Pinto Beans (Rajma) 450g, boiled <35 Low
Onion ¼ Cup, finely chopped <10 Negligible
Garlic Cloves 2 cloves in number, minced <20 Very Low
Chili Powder, Cumin Powder ¼ Tsp. each <20 Very Low
Lime Juice ½ Tbsp. 0 Nil
Olive Oil (not Pomace) ½ Tbsp 0 Nil
Salt (Pink: Regular) As per taste (1:1) 0 Nil
Water ¼ Cup 0 Nil
Sour Cream (Full Fat) 250g 0 Nil
Favourite veggies (spring onions, bell pepper, tomatoes, lettuce) 1-2 in number, chopped <40 Low
Olives A handful
Seasoning Mix (chili powder, oregano, cumin powder, garlic powder) As per taste <10 Negligible
Fresh Grated Cheese ¼ Cup or as per taste 0 Nil
Fresh Coriander For garnishing 0 Nil

Note: All ingredients used should be organic, free from pesticides and Non-GMO.

  1. Heat the pan with oil and sauté the onions and salt together till the onions turn soft and translucent.
  2. Add in the garlic, chili powder and cumin powder, cook for half a minute and then add in the beans and water. Cover and cook for about 5-6 minutes. Stir occasionally.
  3. Now remove the cover and mash half of the beans inside while it continues to cook. Let it cook for another few minutes without any lid.
  4. Remove the pan from the heat and stir in lime juice. Add more of salt and lime juice as per taste. If too dry add a little water. Let it cool.
  5. Now combine the sour cream and seasonings as per taste or up to one and a half teaspoon.
  6. Now assemble the layers as per required. First spread the beans in the serving bowl, now add a layer of sour cream, top it with the chopped up veggies and olives. Now cover it with freshly grates cheese and garnish with chopped coriander.
  7. Enjoy the cheesy sour bean dip with some of our delicious Tea Snackers and/or seed crackers.

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